The Blender impromptu Q
Auto & Tammi Fae decided to make a switcheroo on the calendar but the alarm clock didn’t work this morning for Auto.
He has apologized and has signed up for a later date to Q.
At 5:30 am and a 10 PAX ready to go and no Q, yours truly stepped up to lead.
Warm up:
Mosey around the church
Grab your kb and head towards the cellphone tower.
Two of the big tires were rolled out.
15 SSH
10 windmills
10 imperial stormtroopers
Thang:
Two groups- one for each tire
While one person flipped the tire 10x (5 away then 5 coming back)
the rest of the group did the following exercises:
curls
Skull crushers
Shoulder press
Upright rows
Lawn mower pulls
Repeat 2x
Q called for 5 burpees but Kosar wanted more so we did 10.
Repeat tire flips and exercises 2 more times
Returned the big tires and grabbed 4 containers with sand.
Each group took turns farmers carrying about 25 yards away & back. The rest of the group did the following exercises:
Kb press lying on your back
V-ups w/ KB
Pretzel crutches
Jackknife LBC
Low flutter
Repeat 3x
Put sand containers away and headed back to the front of the church.
Enough time to get one more Mary of choice.
Recover Recover
Moleskin:
I believe the lap around the church surprised everyone for the beginning of the warmup, especially since I am not a runner (although I ran a mile prior to the start). I was trying to stall hoping Auto would be showing up a little late.
At least the MQ got to showcase the fun stuff available at GCC.
There was some chatter early on about this workout was harder than what Auto would have dished out but I am not believing it.
Overall, the beat down turned out pretty good and the 50 jackknife LBC were accomplished for the day.
Flo